Let’s go over a few simple ideas to get you started so that you can focus on a New Year’s resolution other than weight loss this time around.
Pick Your Indulgences Beforehand
The very first thing that you should be doing is making sure to take the time to pick out what you’ll indulge in before you go to the party or event. This way, you won’t feel deprived of all the holiday goodies and you’ll be able to focus on eating well the rest of the time.  It’s when you feel like you can’t give into your cravings at all that you’ll really notice they come in full force and that’s when you’re far more likely to just lose complete control.   Choose one item that you will allow yourself to have and then stick to it. If you eat well the rest of the time, this one item really isn’t going to set you back to any extent.

Drink Or Eat – Not Both
Next, another important thing to consider is that you should only indulge in alcoholic beverages or indulge in food.  When you get the combination of both happening, that’s when you’ll really be in for some serious problems ahead because not only does fat burning stop as soon as alcohol enters your system, but with it stopped and all those fat calories coming in from the foods you’re eating, you now will be converting them to body fat stores.

By choosing one or the other, you’ll help to manage your total calorie intake better and that will help to reduce the chances that you do experience fat gain.

Don’t Starve Before Events
Moving along, never go into a party hungry.  This is the biggest mistake most people make.  They starve all day long thinking that it’s going to help ‘save’ calories that they can use during the party.  As the result of this though, they have uncontrollable hunger that causes them to consume far more calories than they normally would while at that party, really packing on the weight.

Instead, maintain a steady diet before the event of lean proteins and vegetables.  This will work best to keep your hunger under control so that you can choose wisely when you’re at the party.

Get Active Outside Of The Gym
Finally, with the season so busy at this time of the year, there’s a good chance that you aren’t going to be able to get to the gym for all your usual workout sessions.  Don’t fret.  Instead of using the excuse that it’s the holiday season and you deserve a break, get active outside of the gym.  Rather than sitting and talking with your company, get active – go swimming, bike riding, or even just take a brisk walk and look at Christmas lights.  If you can focus on getting up and moving more throughout the day, you can really improve your overall calorie burn and help to keep the total amount of weight gained over the course of the next few weeks down.

Remember everything counts so never view short bursts of activity pointless. It will add up.

So there you have a few quick points to remember as you gear up for the holiday season.  Keep these in mind and you can enjoy yourself while still maintaining the body that you desire.

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Have a very Merry Christmas and a Happy New Year xx

When that’s the situation at hand, you don’t really care what you get as long as it’s something that will put an end to it.  Food cravings shoot through the roof and next thing you know, you’re sitting at the local drive-thru window.

If hunger is often getting the best of you on your weight loss program, it’s going to be imperative that you seek out some solutions to put an end to this before it destroys your efforts. Let’s have a quick look at a few methods to consider. Any of these should quickly calm your hunger pains and get you feeling well again.

Sip Hot Tea

One of the most effective strategies for doing away with hunger is to sip on a hot liquid such as hot tea. Dehydration itself can cause feelings of hunger to occur when what you actually are is just thirsty. In addition to that, hot beverages more than cold can help put an end to feelings of hunger as they tend to be more soothing on the stomach. So with both of these benefits acting in your favour, you really can’t go wrong with this quick tip. Try Green tea for the added antioxidant boost you get from it and the extra metabolic enhancing properties.

Shift Your Macronutrient Split

The second way to calm your hunger quickly is to consider shifting your macronutrient make-up of the diet. Lower carb diets do by nature tend to decrease the amount of hunger felt in the body so this is one very good way to gain control over it. While you definitely don’t want to avoid carbs altogether as that can cause extra hunger instead, do try and maintain a slightly elevated protein intake as well as healthy fat intake. This will ensure that you’re doing everything you can to keep yourself satiated between meals.

Get Active

Moving along, also consider getting active. Simply getting up and going for a walk can help to calm your hunger pains and as an added bonus, you’ll burn a few calories in the process. You do have to watch it with this tip however as there are limits. While some exercise can help reduce your hunger level. Too much exercise can just prompt additional hunger pains. A cardio overload especially can cause ongoing hunger that you just can’t get rid of, so listen to your body and what works best for you.

Fill Up On Fibre

Finally, the last way to combat hunger is to fill up on dietary fibre. Dietary fibre takes a long time to pass through your system and is going to quickly calm all your hunger pains. Meals that are devoid of fibre aren’t going to stick with you for a good period of time so it’s highly likely that you’ll find yourself wanting more food a short while later. Turn to foods such as fresh fruits and vegetables as well as whole grains to get the most fibre possible. Eat these with each snack or meal and you’ll be all set, feeling a difference in no time.

So there you have the most effective strategies for combating hunger and making sure you can stick with your diet plan. Make good use of these and you should have no problem seeing the weight loss you’re after.

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Let’s have a quick peak at some of the key things to note about this food.

The Nutrients In Flaxseeds
First let’s consider the nutrition in flaxseeds. Flaxseeds are an unusual food in that they contain a good mix of proteins, healthy fats, as well as carbs. Plus, the carbs that they do contain largely are derived from dietary fiber, which his key to weight control and health promotion.

The dietary fats that flaxseeds contain are also omega fats, which is one form of fat that most people are currently not getting enough of in their diet plan.  By adding flaxseeds to your day you can be sure that you aren’t falling short in this vital nutrient and can put your mind at ease that you’re doing everything possible to encourage optimal health.

Health Benefits Of Flaxseeds
The first benefit of flaxseeds is that they will really support good cardiovascular health. Since flaxseeds contain dietary fiber, which can help to lower your cholesterol levels and those healthy omega fats, these will help to ward off heart disease very well.  In addition to that, they will help to slow down the rate of digestion taking place in the body as blood sugar levels will be more controlled, so that can help to reduce your risk of developing diabetes.  Furthermore, the omega fats in flaxseeds are going to really help to promote optimal insulin sensitivity and this can help you manage your blood sugar levels better on the whole.  Those who have poor insulin sensitivity often experience wide blood sugar fluctuations throughout the day, suffering from a large spike followed by crash. With this crash they’ll be left feeling hungry, irritable, and wanting more simple carbs to bring their blood sugar levels back up.

Adding Flaxseeds To Your Weight Loss Diet
So now that you know all the many health benefits of adding flaxseeds to your daily diet, how do you go about getting them in?
The first way to consider adding flaxseeds to your day is to mix them into a protein shake you’re having. You’ll hardly notice the addition of the flaxseeds and it’s a great way to boost the healthy fat and fiber content of it.

Another idea is to toss some on top of your morning bowl of oatmeal, or if you like, on top of a bowl of Greek yogurt as a snack.
Finally, don’t forget that you can easily sprinkle flaxseeds over your salads, or add them into any baked goods that you’re preparing.
The options are really endless with this superfood so make sure that you do start experimenting with them today.

So next time you’re getting ready to prepare your meals for the day, make sure that you are not overlooking flaxseeds. They’re one food that you cannot afford to miss out on!

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 Even if you do lose weight in the short term thanks to a strict diet, you will quickly put it back on once you resume your normal eating habits. You are in fact more likely to put on lots more weight than you lost because your metabolism has slowed down due to the frequent deprivation of food. Your health and your good looks will also suffer as a result of this yo-yo dieting.

The most likely reason for this behavior is that you use food as an emotional crutch whenever you are badly stressed. Therefore the best way to start on your weight loss journey is to do some serious thinking about your emotional eating patterns first. Arm yourself with information about your habits, once you start to recognize the destructive patterns that control your eating you can start to tackle them one by one.

It is a good idea to start a diary or food and exercise journal to help you maintain motivation and hold you accountable. Most people find that they avoid excess food or eating the wrong thing when they know they have to write it down. Record the food intake, the amount of exercise and your emotional state, this will help you to gain control over your food habits and may help you to stay on schedule.

Having 6-7 meals/snacks per day will increase your metabolic rate and keep you from going hungry, therefore helping you avoid the temptation of picking up the wrong foods when you are too hungry to care.

Becoming more active helps in more ways then one, firstly there is less time to think about food. Secondly the endorphins released by the body during vigorous exercise gives a feeling of euphoria that lasts for a long time, helping to eliminate feeling blue and combating the need for emotional eating.

An exercise buddy is another great way to stay motivated and keep on track. Making yourself accountable to someone else will give you a better chance of sticking to the program.

A sensible eating plan that can be followed by the whole family is the best way to stick with it, unreasonable expectations or difficult to prepare diets will have little chance of survival.

After sticking to a sensible eating plan you also deserve a day off, one treat once a week isn’t going to damage all your good work, in fact it is recommended.

These tips will ensure that binge eating will be a thing of the past.

take short cuts to lose weight tend to pile the pounds on back again. If you suffer from a fluctuating weight problem then you are certainly in for trouble because this will harm your health considerably.

In addition, it will also harm your mental state because you will suffer from feelings of inadequacy at being unable to stick with a fitness or diet program. However, it is possible to lose weight for good as long as you do the right things.

One thing that you have to be aware of is that long term weight loss is only possible if you lose weight slowly and steadily. Crash diets put your body through a lot of stress and your body reacts by craving more food than you would have eaten normally.

You should therefore aim to reduce your daily calorie intake by 500 – 1000 calories, keeping the minimum intake at 1200 calories. This will help you burn around half a kg a week without exercise, depending on your starting weight, and you will also get all the nutrition that your body needs in order to function normally.

Don’t leave your diet to guesswork make sure you seek help from a qualified dietician instead who will make you a meal plan that gives you the right amount of calories and the other nutrients that you need.When you do start a daily weight loss diet you should try eating five to six small meals daily instead of the more conventional three large meals. Chewing the food slowly while savoring it also helps you lose weight because it makes you feel full faster, thereby helping you control the amount you eat every day.

You should also try to limit your television viewing time because this is one activity that causes a lot of weight gain since it keeps you inactive while encouraging you to snack, especially on the wrong kinds of food.

Try to become more active in any case in any which way possible. This can include walking to work or taking public transportation rather than using your car. You should also aim to be more active around the house in order to burn more calories than you currently do.You should increase the amount of exercise you do, aiming for a minimum of 3 days a week.

Make sure that you keep up the exercise for 40 – 50 minutes per session. If going to a gym is what you prefer then you should actually join a gym and perhaps even see a personal trainer to get you kick-started. If not, you could do something you prefer such as walking, swimming or playing sports.

The simple way to understand long term weight loss is that it requires you to increase your activity levels while decreasing the amount of food you eat. Be very disciplined because you will benefit greatly from losing weight. Now that you know what to do there is no reason for you to avoid losing weight.

Rob Quatro of Freedom Personal Training

If you’re active, you don’t need to exercise every day, or constantly watch your diet to live a healthy, happy lifestyle according to personal trainer Rob Quatro.

Some might say Quatro is a little controversial, but he is helping turn lives around with his refreshing approach to health and fitness and his 10 week mentoring program to help people to lose weight through learning and getting back to the basics.

Quatro is the owner of Freedom Personal Training studio on the Gold Coast, Australia.  He has more than 24 years experience in the health and fitness industry and has won a host of national titles in body building and power lifting. He was also heavily involved in professional boxing as a contender and trainer to world ranked athletes.

He believes the health and fitness industry has a lot to answer for with a lot of misinformation about training and nutrition.

“People don’t need to train everyday.. it’s about training people to live healthily to bring them back to basics.. Do more with the family, walk to the local shops, don’t use the remote.. get up and change the channels, get moving more, and stop dieting it’s what is going to make you fat,” he urges Major brands and organisations also have a lot to gain from spreading false information about food and food choices.

“Carbohydrates are not bad, don’t be scared of them, people need a variety of foods as every food group has its benefit to the body”, he said There are many people who believe in cutting out all carbohydrates after three in the afternoon, he laughs, “Like the body knows it’s 3pm, time to store the fat! ask yourself where this information is coming from?”

People should take a more patient approach to weight loss as there is no magic bullet or quick fix that is going to work in the long term. To obtain and maintain a healthy body is about creating good lifestyle choices and seeing the good in yourself, love yourself and ultimately reprogram your mind and heart to believe in yourself. he said

“I see skinny people who think they are fat, purely because they have such low self esteem and don’t love themselves,” he said

Quatro’s 10 week mentoring program is aimed at educating people to make the right food choices and to get active, but ultimately it’s about helping people to believe and love themselves through the journey. If you would like to know more about Rob Quatro’s mentoring program you can contact him at http://www.freedompt.com.au

Detoxification is therefore a very necessary activity because it removes a whole host of toxins from the body, thereby helping the body work its repair mechanisms better.

Rapid Detox Methods:

There are many different ways of doing detoxification. This makes it possible for you to select one method that works best for your body type and your specific lifestyle.

 Water fasting is a very extreme form of detoxification this is where a person consumes only water for a specific duration of time. This form of fasting causes the body’s fat deposits to be burned very quickly in order to provide energy, and causes the release of toxins into the system that are eventually eliminated.

Another way to get rid of toxins is to go on a juice fast. This involves the consumption of only fresh fruit juices. Here too, the body will metabolize fat but it also gets high doses of antioxidants that are necessary to help the body function better. Juice fasting also helps to make the digestive system stronger since it helps the liver function more effectively.

You should be warned that these methods can only be done by a person who is extremely fit. They should also be done in conjunction with methods that aid in the elimination of waste so that the toxic substances do not remain in the system for too long. The longer they remain in the system the greater will be the stress they cause to the system in the form on nausea, headaches and body aches. Enemas are the best way to eliminate these toxic substances after detoxification.

You could also try out a sea salt flush in order to get your elimination system working properly. You need to dissolve 2 teaspoons of sea salt in approximately a liter of water. This solution has to be drunk on an empty stomach as soon as you wake up in the morning. Make sure that you do not have a busy day planned that day because you will need to be near a toilet. This is a very effective method of flushing your bowels out very quickly and you will feel very light and cleansed after it is completed.

Another great way to detoxify your-self is to do a dry sauna. The heat of the sauna increases the body heat and also the metabolic rate. The body is therefore able to eliminate a lot of waste through perspiration and the increased metabolic rate also helps in the reduction of weight.

You will feel very healthy when you detoxify yourself regularly because your body will not have to deal with the burden of carrying lots of toxins. This is probably the best way of giving your body the help required to take care of itself.

Did you know Many recent medical reports link diseases to an unhealthy colon which forms 80% of the immune system.
 
Detox your body, cleanse your colon and optimize your digestion for optimal health, energy and well being.
 
Here are some  products we recommend to help aid and maintain optimal health and detox your body on a daily basis.

Digestive Boost  – probiotics (friendly bacteria) essential for detox, to help improve digestion, your  immune system and reduce allergies.

Greens Boost –  Veggies in a jar! To help increase energy, detox your body and to add natural trace vitamins, minerals and antioxidants.
 
Fibre Boost – Helps you to feel fuller for longer, helps you to stay regular and helps bind toxins.

What’s important is that you are empowered through accurate knowledge on how to read a label without all the marketing hype trying to persuade you to buy a specific protein powder, you can then make your own decision as to what is best for you.

1. How to read a nutritional panel:

The first thing I do when I analyse a product is to turn the jar and read the nutritional panel at the back.  I immediately look for the ‘Per 100g’ column. This will give me the percentages.

For example I may pick up a protein powder which contains per 100g Protein 70g Fat 7g Carbohydrates 6.5g and Sugars 6.5g. This protein powder contains 70% protein (70% of the jar contains protein), 7% fat and 6.5% carbs (of which 6.5% are naturally occurring lactose, in a good quality formula).

By contrast, if I pick up most slimming or diet products advertised on TV and commonly found in supermarkets you will find that the Nutritional Panel looks similar to this in most cases, per 100g: Protein 35g, Fat 1g, Carbohydrates 55g and Sugars 45g. In other words this protein has 35% protein (only 35% of the jar or sachet actually contains protein), 1% fat and 55% carbs (of which 45% are sugar).

OK, This product has only 1% fat allowing the maker to claim “99% fat free”. Yet it has over 50% carbs and most of these carbs are SUGAR!! I can learn all that reading nutritional panel. The next time you are in a health food store, pick up a weight gain protein product and read the Nutritional Panel – you will find it is often very similar to typical slimming shakes!.

2. Reading the Ingredients

Have you found that most ingredients lists are as long as an encyclopaedia with words and numbers you can’t even pronounce or understand?

Typical ‘slimming’ proteins have the following ingredients. Milk Solids (non fat), Maltodextrin, Glucose, Vitamins, Minerals, Flavours and maybe an artificial sweetener like Aspartame (951), Sucralose (955) or Acesulfame-K (950). Notice the first ingredient: Milk Solids (non-fat) is just skim milk powder.  Some use better quality proteins such as whey protein. Watch for ‘blends’ with cheaper proteins such as soy protein and calcium caseinate.

The second ingredient: Maltodextrin  is a powdered starch that is high GI. High GI means the carbs are made available very quickly into the blood stream as sugar. The body is then forced to release insulin to process this excess sugar and store it as fat cells.

So the very supplements that are supposed to help you get results are actually hindering you! Maltodextrin has a GI level of 105. Table sugar has a GI level of 60. You would be better off eating table sugar which is counter productive for fat loss! Maltodextrin is also used as a filler. In my opinion, if a ‘slimming protein shake’ only contains 35% protein and over 50% carbs, shouldn’t it be called a ‘weight gain carbohydrate powder?

3. Artificial sweeteners

My favourite topic! Many brands on the market are loaded with artificial sweeteners, gluten and other well known artificial additives currently under investigation by health professionals. Typical artificial sweeteners used are: Aspartame (951), Sucralose (955) or Acesulfame-K (950). Many people claim side effects from using them. Search online and just see the long list of potential side effects.

In 22 years in the fitness industry, having used many different protein powders and worked with many athletes, fitness models, competing bodybuilders I have found that almost all say that most protein powders give them gas and bloating. Does yours?

Artificial sweeteners do not digest in the stomach but ferment in the intestines. This could be hindering your digestion and absorption. Why spend good money on a quality protein if you are not going to absorb or digest it properly?

This is just one easily identifiable potential side effect of artificial sweeteners and  they also have a very unpleasant ‘chemical’ aftertaste.

4. Fat loss Amino Acids

Have you read the nutritional panel to see how much they actually put in? For example, in 100g of a typical protein with ‘added L-Carnitine’ you would be lucky to actually get 300mg of L-Carnitine. In a typical 25g serve you only get 75mg of L-Carnitine! That’s hardly a ‘sniff’. You need at least 1000mg per serve.

5. Vitamins and Minerals

We all need them. Again check the Nutritional Panel for Vitamin C (as an example). A typical protein powder contains 30mg per serve of Vitamin C! Most Multivitamins contain over 2300mg Vitamin C per table. A super long list of minuscule quantities in vitamins and minerals does not necessarily mean you are getting all the nutrition you need. I would still recommend you buy a good multivitamin and mineral supplement.

So what is the solution?

Buy a premium 100% natural protein powder, high in protein and low in carbs. And get your quality complex carbs from low GI fruits and vegetables. This will help you feel full for longer.

In conclusion being a competing bodybuilder myself and having experienced serious digestive issues which hindered my success I am intensely passionate about my health and yours without compromising any quality, taste or performance. I developed Tony Sfeirs Designer Physique product range in March 2000. We are now recognised as the premium quality 100% natural brand. We have 7 different types of 100% pure protein powders to suit every diet and allergy requirement and 7 Nutrition Boosters.

For 9 years the protein powders remained 100% pure – no flavours or sweeteners. I refused to add inferior flavours, sugar or artificial additives. There was not a sweetener on the market that tasted great and was 100% natural at the time. After many years spent researching and developing. I was finally satisfied last year when we launched Australia’s best tasting. 100% natural protein powder. High in protein, low in carbs with zero artificial additives or fillers! We have a unique, great tasting, 100% natural sweetener, extracted from an exotic fruit.

We are proud to announce that professional athletes are using our products getting phenomenal results and have the peace of mind that they are not damaging their health in the long term.

For more information and testimonials on Designer Physique products visit our website www.designerphysique.com. If you truly want results, you need to change how you eat. We endorse a lifestyle which recommends 80% nutrition and 20% exercise. To learn more download my free ‘Secrets to Health and Weight Loss You Should Know – but Don’t” e-Book and e-DVD valued at $97. And find us on facebook  www.facebook.com/designerphysique

OXYGEN READER PROMO

We want you to try our product and we are so confident you’ll love it, we’ll send you a 30g sample sachet ($4.95 postage & handling fee applies) and then refund you the $4.95 for postage and handling when you order a large container of our Designer Physique WPC or Slim Whey Protein.

Protein is an essential part of any diet. Today’s society consumes too many carbohydrates and fats and not enough proteins. This has led to an increase in unwanted body fat and related health problems.

Protein used to be associated with bodybuilding and muscle gain. Today, many health practitioners are recommending that people of all ages balance their meals with protein.

Protein is essential for healthy cell production, organ health, hair, skin and nails (not just muscles). Protein also helps you feel full.

Protein regulates the blood sugar fluctuations that people get from eating too many refined carbohydrates. Consequently, it is very beneficial for diabetics and anyone experiencing low energy, mood swings and depression.  This is especially important for helping children with behavioral disorders, blood sugar fluctuations are a major contributing factor to their mood swings.

The highest concentration of protein in whole foods is in animal foods such as meat, chicken, fish, eggs, and low fat cheese.  Grains, legumes and nuts also contain some protein, but the concentration of protein is not as high as it is in animal foods.

Protein Powders

There is another convenient way to add protein to your diet and that is by using a high quality, 100% natural protein powder.

There are many different sources of protein powders on the market today, but the majority is not made for the educated, health food consumer who is interested in clean, pure, and natural health foods.

Most  brands contain artificial additives, artificial sweeteners, artificial flavours and colours, etc. Some of these additives are even under investigation for their safety by health experts.

If you have used a protein powder before, chances are, it was artificially sweetened. Have you ever wondered why you get headaches, bloat, have gas and break out with pimples?

Most people think this is a ‘normal’ part of using protein powders. Well, it’s not. The artificial sweeteners used basically ferment in the intestines and cause bloating and gas. There is also a possibility that you may have been allergic to the protein you are using.

That is why Tony Sfeir’s Designer Physique developed seven 100% natural, gluten free Protein powders with ZERO artificial additives. That way you choose what best suits your body (if you are aware of any allergies you may have) and what type of diet you are on.

For a Vegan/Vegetarian type diet you can choose Designer Physique’s new ‘100% NATUREL’ Pea Protein Isolate in delicious French Vanilla, Swiss Chocolate flavours or non flavoured.
For dairy based protein you can choose choose Designer Physique’s ‘100% NATUREL’ Whey Protein Concentrate also in delicious French Vanilla, Swiss Chocolate flavours or non flavoured.

They are both naturally flavoured and sweetened using a new, all 100% natural, low calorie sweetener extracted from an exotic African fruit.

A lot of mothers are looking for a quick and tasty but HEALTHY snack to give their children. Designer Physique’s Whey Protein Concentrate tastes fantastic! Even when mixed with just water! NO NASTIES and GREAT for everyone from kids to elite athletes.

Your children don’t even know their ‘Milo – substitute’ is now fortified with protein, which will help them get more nourishment from their snack and avoid the high sugar crash that affects their behaviour.

For more information on Designer Physique’s 100% Natural Protein Powders, visit:
www.designerphysique.com  or ask your nearest health food store.

Other proteins from the Tony Sfeir’s Designer Physique range include:

•    Designer Physique WPI 100% naturally flavoured Swiss Chocolate and French Vanilla.
•    Designer Physique Soy Isolate – 100 %Natural
•    Designer Physique Rice Isolate – 100% Natural
•    Designer Physique Egg White Protein – 100% Natural
•    Designer Physique Vege Protein 100% Natural; Vegan and RAW FOOD.

This is the perfect example of a ‘whole food signature’ where the food resembles closely that which it benefits.

Walnuts help develop over 3 dozen neuron-transmitters for brain function!  They are also made up of 15 to 20 percent protein and contain linoleic (omega-6 fatty acids) and alpha-linoleic acids (omega-3 fatty acids), vitamin E and vitamin B6, making them an excellent source of nourishment for your nervous system.
 
Latest research is also showing that a good diet that includes walnuts may assist maturer people to improve their motor and behavioural skills.